Friday: 12/1
Weather Permitting:
1 Mile Assessed Run Big Loop: Reverse Loop Re-test 10/27
- Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
- Down College
- Left on Rockyford
- Left on Wisteria
- Left on Leland
- Left on Park
- Left on College
- Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot
Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol
Air Mill Bike Test: 1 Min Workout Protocol
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
3 Min Cool Down
“Ten Cent Pistol ”: 15-20 Min AMRAP
- 8x Low TRX Chest Press
- 6x Pistol Squats (Each Leg) – Progression on Bench or 10x
- 4x Suitcase Carry: SC(50+/70+)
Cool Down: Partner Hamstring PNF
IF WEATHER IS TOO COLD OR RAINING:
Team Fan Bike Relay: 20 Minute Max Cal Bike
– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score
- Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –
Station 1: Bike
Station 2: Rest
Station 3: :30 Plank
Station 4: 10x Squats R:12x B:8x
Station 5: 10x Push Ups R:12x B:8x
Station 6: Rest
8 Minute Core Finisher:
4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank
3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock
1 Min Sit Ups